Related Articles

Following a high-calorie diet helps build and maintain lean muscle mass in people who strength train regularly. High-calorie diets are often appropriate for strength-trained athletes who participate in intense training programs, especially athletes. However, eating too many calories during your strength-training program will increase body fat.

High-Intensity Training

The International Society of Sports Nutrition suggests strength athletes who engage in intense training need 50 to 80 calories per kilogram of their body weight daily, which is equivalent to 23 to 36 calories per pound of body weight each day. For example, a 200-pound male weightlifter who trains regularly at a high intensity may require 4,600 to 7,200 calories daily, while a 130-pound strength-trained female athlete may need 3,000 to 4,700 calories each day.

Active Adults

If you lift weights on a regular basis but you’re not a strength-trained athlete, your calorie needs still exceed requirements for inactive and moderately active adults. The Dietary Guidelines for Americans 2010 report active men need 2,400 to 3,000 calories, while active women generally require 2,000 to 2,400 calories each day for healthy weigh maintenance.

Calories for Weight Gain

If your strength-training goal is weight gain, boost your current calorie intake by 500 to 1,000 calories a day, suggests the U.S. Anti-Doping Agency. Try high-calorie, nutrient-dense snacks like nuts, seeds, peanut butter and medical nutrition shakes. Add powdered milk to soups and smoothies or cook with more plant-based oils.

Protein Requirements

In addition to increased calorie needs, protein is a key component for people who strength train. Protein helps build and repair your muscles after a strength-training workout. A study published in a 2010 edition of the “Journal of the International Society of Sports Nutrition” reports strength-trained athletes need 1.5 to 2.0 grams of protein per kilogram of body weight, which is equivalent to 0.68 to 0.91 grams of protein per pound of body weight daily. This means a 200-pound man requires 136 to 182 grams of protein, while a 130-pound strength-trained female needs 88 to 118 grams of protein daily. Protein-rich foods include lean meats, seafood, skinless poultry, eggs, low-fat dairy foods, soy products, legumes, nuts and seeds.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.